Time change practice - oof

kennethjohnanderso
Mar 10, 2024
1 min read

800 fins - min 100m each stroke

Dolphin Kick

Back 1/2 6 kicks - 1/2 build S

Breast fins off 10-20 egg beater-breast Kick

Free 1/2 6 kicks - 1/2 build S

300 Pull

Turn chin to breath - especially if you have been accused of lifting your head

6 * push into waterfall turns

300 with fins waterfall turns in (and out!) of walls

6 * 400 "-" on 15-30s rest

every 4th 25 breast or fly on 15s rest

last 2 fins optional

Descend by time and/or adding more Breast/Fly

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100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful

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